It Starts With One Small Change…


Confession time… I’ve always been “on a diet.” When I was younger, I just assumed that’s how it worked. If you wanted to be thin and healthy, you had to be “on a diet.” So I became a dietitian. Makes sense right? Become an expert on how to be thin and healthy.

Then I started trying every diet in the book. I wanted to be educated of course. I needed to know what my clients were talking about and be able to say, “I’ve done it. I know how it works.”  I’ll be honest, as much as nutrition and health are passions of mine, it can be exhausting having that much information in my head. And it all conflicts! Eat this, wait, no eat that… Sure it works, but only temporarily. Then you give up and try something else. Does this sound familiar to anyone else?

QuoteMy practice, and my life, took a turn for the better when I gave up putting myself and my clients “on a diet,” and just began implementing one or two small changes. It’s simple, for the most part it’s easy, and you can feel and see the difference.

Last time I shared about how I started drinking more water. This month, I’m committing to exercising 5 days a week. Next month, I’m going to make sure I have protein with breakfast. This is how you develop lifestyle habits. There is no such thing as “get rich quick,” and there’s no such thing as a “magic weight loss bullet.” As Jim Rohn says, “The only way things are going to change for me is when I change.”

So over to you… what’s one simple change you are willing to make in the next 30 days? Drink more water? Walk more? Cut down on your sugar intake? Let me know and keep me posted on how it’s working for you!

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My Magic Potion

Water Bootle

The magic of water! (It’s more powerful than you think!)

I‘m sure you have heard it many times…. drink more water!! It’s good for the skin, it helps regulate your appetite, it’s a must when trying to lose weight…. yada yada yada.

My advice, try it out for yourself and see if you can FEEL the difference when you drink more water. I used to drink the recommended 64 ounces of water a day (not everyday, I’m not perfect), but I tried my best. Then one day, I was inspired to up my water intake to 80 ounces a day, 24 of that being first thing in the morning. 

I was shocked at the difference it made. First of all, having that 24 ounces first thing in the morning, made me feel so much better. I didn’t have that full, almost sick feeling I usually get. I was actually able to function because I suddenly felt more alert. I noticed I was eating less because I was drinking a lot more water with meals. My skin wasn’t as dry. My 3:00 craving for sugar went down dramatically. 

How did I come up with 80 ounces? I don’t know, it sounded good. I figured it was significantly more than the required 64 ounces and I wasn’t feeling anything with the 64 ounces. 

How did I do it? It was actually easier than I thought. First, I got some really fun water bottles at Costco. (See photo above.) They are glass, so I don’t feel bad about leaving them in the car. Sure the water might get warm, but I don’t have to worry about plastic chemicals poisoning me. Next, I got some yummy essential oils in grapefruit, lemon, and wild orange. (I like Doterra because they are the only ones I know of that are tested and safe for consumption.) I add a few drops to my water and they add flavor without added sugar and are easy to carry in my purse. Every night, right before bed, I fill up my 22 ounce bottle, add my citrus blends, and set it next to my bed, along with my supplements. The alarm goes off, and first thing I do before I even get out of bed is take my Juice Plus and chug my 22 ounces of water. You’d be surprised how thirsty you are in the morning and how easy it is to get 22 ounces of water down. Then I get up, head to the kitchen, re-fill my bottle and sip on that while getting ready. I’m half way done with my 80 ounces before I even leave the house. I re-fill before I leave, and sip throughout the day. I always drink a glass of water with every meal. Voila! 80 ounces down before dinner time. 

I know you all are thinking it, so I’ll address the obvious. Yes, I have to pee frequently. But I look at it as my body releasing all the toxins and feel much better about it. And over time, my bladder adjusted and yours will too!

So are you up to the challenge? I want to hear from you! What goal are you going to set for yourself? Let me know. Then come back and tell me if you noticed a difference in how you felt. 

Need some back up! Share this post and recruit some friends. Start a water club!

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Happy National Blueberry Month

July is National Blueberry Month! Blueberries are one of the healthiest fruits because they are high in fiber, rich in color, and loaded with antioxidants. Here are 10 fun ways to enjoy blueberries. 


Did you see anything new? Anything you want to try? Do you have any special blueberry recipes?

Leave a comment below. I’d love to hear from you!! And if you liked this post, please share it with your friends! I’m sure they would love to celebrate National Blueberry Month with you. 

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Got Greens?

Acai Cherry Smoothie

Kids are smart. You can’t fool them. Although the idea of sneaking greens into a smoothie sounds good in theory, if it looks green the little ones get suspicious! Try this Acai Berry – Cherry recipe. It comes out looking more redish purple than green and it tastes delicious! Plus, Acai berries are high in anti-oxidants, so your family is getting extra nutrition!

This recipe makes about two servings:
First, add a handful of greens (I usually pick a few leaves of kale, a few leaves of spinach and a few leaves of chard off of my Tower Garden, but any leafy green will do!)

1 Sambazon Acai Berry Smoothie Packet (rinse under warm water for a few seconds to thaw before putting in blender)

1 cup organic frozen cherries

8 ounces of 100% pure Orange Juice and 8 ounces of cold filtered water (I like the tang of the Orange Juice, but dilute it with water to cut down on the sugar)

2 scoops Vanilla protein powder (I love the Juice Plus Complete because it’s made from whole foods without any artificial ingredients)

Blend in the blender or Vitamix until smooth


How did you like it? Do you have a favorite smoothie recipe you’d like to share? Post it below! Did you like this post? Share it with your friends!!

Is Your Business Thriving?

6776471497_ea42f761cd_mIf your answer is no, then my next question would be, are you thriving?

I had the pleasure of chatting with long time friend and amazing personal trainer Jeff Phillips. He was telling me that one of the benefits his clients get from working with him is a clearer head and better mental outlook to take on the day. Problems seem much easier to tackle when you are feeling fit and energized!

How are you feeling on a daily basis? How is your health? How is that effecting how you deal with the issues that arise in your business and how you operate from day to day? How is this effecting your relationships with your current and potential clients? Are you vibrant and full of life, ready to take on whatever they throw at you? Or are you running late to meetings and missing deadlines because you just don’t have the energy to handle the workload?

Imagine 2 scenarios:

A) You’re running late to work, so you skip breakfast. By the time lunch rolls around, you’re starving. On your way to a meeting, you drive through a fast food place and order a burger, fries and a large diet coke because you need the caffeine to stay awake. How do you think you are going to feel when you get to that meeting? How is that going to effect your first impression on this potential client?

B) You’re running late to work, so you grab a hard-boiled egg and a banana to eat on the way. By mid-morning you are starting to get a little hungry, so you eat the pack of almonds you have stashed in your desk drawer. On your way to a meeting, you run into a sandwich shop and grab a turkey sandwich on wheat bread with extra veggies. You’re blood sugars haven’t been on a roller coaster ride, like in scenario A, so you don’t need to caffeine. You opt for a large bottle of water. How do you think you are going to feel when you get to that meeting? How is that going to effect your first impression on this potential client?

If things are not going as you would like in your business, or in your life in general, take a look at what’s going on with your health and nutrition. Are you getting enough sleep? Are you drinking enough water? Getting the right amount of nutrients from fruits and vegetables? See if there are small changes you can make, and notice the changes in your ability to take on the day! There is always going to be a crisis or meltdown at work when you’re running on 4 hours of sleep, caffeine and sugar!

I want to hear from you! How are you health habits effecting how you do business?